Squats, weights, easy days and lunacy on TV
I'm ashamed to admit it, I watched an episode of 'reality tv'
This last two days have been mainly easy days, I lifted moderately heavy on Wednesday in the 'Haus (5 x 5 @ 150kg squats, 1 set of 10 130kg deadlifts, total tonnage 5,050kg) after Tuesday's spin session and on Wednesday night had a couple of short E1 rides for a total of about an hour and a half's riding. Thursday was just an easy tootle to the LBS and back, no lifting and today was again around 45 minutes all-up E1 stuff.
Tomorrow I'll lift heavy when I get back from the Baw Baw if I'm not too knackered from riding the motorbike out there. It's time to bump it up to 162.5kg squats again. I'll be trying for 5 sets of 3 reps, and depending on how that goes will up the deadlifts to 140kg. 130kg was hard, but I think I can manage 140kg for 10. We'll see about that anyway. If it's not done on Saturday I'll do it on Sunday after Lucie and I go for a kayak paddle ... My arm's slowly getting better after the bursitis incident on Monday, I guess I'm starting to get old though, injuries take a bit longer to heal and mystery injuries crop up without explanation.
Speaking of lifting ... I'm a bit ashamed to say I was a bit bored on Thursday and watched a bit of 'the biggest loser' (the biggest loser is the person watching that rubbish... never again). They had the punters all lined up in a semi circle with Olympic bars on their shoulders - except they weren't on their shoulders, they were way back off their necks on padding. A big no-no when squatting heavy - it increases the moment arm around the lower back and increases the risk of lower back injury because to keep the weight over the lifter's feet they have to lean further forward, and they'll slump sooner or later and put a huge dynamic load on the lower back. To make matters worse, they were doing it to failure and they were loading up the weights while the punters were holding the bars. This made for asymetrical loads and twisting on the lower back as the 'trainers' (dangerous idiots) pushed the weights around while the punters were holding them up. You wouldn't dream of doing that to experienced and strong lifters, let alone this bunch of untrained gumbies.
Could they do it in any more of an unsafe manner? I'm not sure ... That was a pretty comprehensive catalogue of things not to do when holding a bar on your shoulders. They got away with it ... But it was terrible. So very irresponsible. They should have had them progressively deadlift greater weights or something if they wanted to do something like that, at least a failure wouldn't risk blowing a back to pieces so badly. They'd just not be able to pick the bar up. Shame on you, whoever came up with that stupid and dangerous stunt. Lifting isn't a dangerous activity if it's done properly with good instruction from people who know what they're doing and with progressive and managed overload. These idiots, on the other hand, threw essentially untrained people (who were no athletes) into a situation where they had to hold a (relatively) heavy weight in a biomechanically poor and dangerous position (padded out from their traps) while it was loaded up to a failure and twisted and pulled while they were doing it. If I did that to anyone I was working with I'd expect to go to gaol for gross negligence when they got hurt.
Anyway ... Tomorrow I'm off to take photos of the lads racing the Baw Baw, I'll be at Winch Corner where it's an ~20% gradient. Good luck to you all doing it. Pay no attention to the chalk writing on the roads! I've also been in touch with the bloke who built one of the AIS's sprint training ergos (the 'Wombat') and arranges wind tunnel testing - watch this space, we may have some slots to get into the tunnel and test sprinters for aerodynamics.